Vegetables go down easy when you have something delicious to dip them in. A friend once watched in shock as her daughter cleared a plate of crudités with this dish. This flavorful dip also doubles as a spreadable vegan alternative to cream cheese and butter on a toasted bagel or slice of bread. Give it a try — it’s loaded with taste and provides lots of protein and fiber.

Prep time 10 minutes

Total Time 10 minutes

This recipe makes 1¼ cups

Ingredients:

1 can (15 ounces) cannellini or navy beans, drained and rinsed*

2 tablespoons balsamic vinegar

2 teaspoons olive oil

2 tablespoons thinly sliced fresh basil

½ teaspoon chopped fresh sage or rosemary

2 cloves garlic, minced

⅛ teaspoon red pepper

Optional salt and black pepper to taste

Preparation:

In a large bowl, mash the beans with the back of a fork or a hand-held potato masher. Stir in the vinegar, oil, basil, sage, garlic, and red pepper. Season with optional salt and pepper.

Serve immediately with vegetable sticks.

*Rinse beans in a colander under cold running water to remove as much salt as possible. Alternatively, you can also look for low-sodium brands.